. Strength Hypertrophy Endurance Power Mode Dynamic (isotonic) Dynamic (isotonic) Dynamic (isotonic) Dynamic (isotonic) Intensity Beginning clients: 80-85% of 1-RM More advanced clients: 90% of 1-RM 70-75% of 1-RM 40-50% of 1-RM 80-90% of training load (% of 1-RM determined from testing) for strength phase of training 30-50% of training load (% of 1-RM determined from testing) to a maximum of 60% for speed phase of training Volume 4-5 sets x 6-8 repetitions for core exercises 3-4 sets x 6-10 repetitions for assistance exercises More advanced clients will perform 3-5 repetitions per core exercise 5-6 sets per exercise x 10-12 repetitions per exercise 1-2 sets per exercise x 15-20 repetitions per exercise 3-5 sets per exercise x 3-5 repetitions per exercise for strength 3-6 sets per exercise x 4-10 repetitions per exercise for speed phase of training Frequency 3-4 days per week (beginning clients can effectively train twice a week) 4-6 days per week 2-3 days per week 4 days per week Rest between sets 3 minutes 1 minute 2-3 minutes 3 minutes Rest between workouts At least 72 hours between body parts if performing a split routine; 48 hours if performing a whole-body workout At least 72 hours between sets At least 48 hours At least 48 hours